Every woman knows that eating a healthful diet while pregnant is an essential way to ensure having a healthy child. Along with avoiding dangers to a baby’s health such as having a high stress level, smoking and consuming alcohol while pregnant, eating a diet chocked full of whole grains, vegetables, legumes and fresh fruits is the best way to prevent birth defects.
One crucial nutrient that all women of childbearing age and those who wish to become pregnant soon need to consume is the B vitamin, folate (folic acid). Researchers say getting more foods high in folate significantly reduces babies’ risk of developing certain birth defects by 50-70 percent. Birth defects such as spina bifida and anencephaly are easily prevented if women eat foods high in folate prior to becoming pregnant. Folate helps to regulate embryonic and fetal nerve cell formation as well as prevent premature births.
As most birth defects occur in the early stages of pregnancy—about six weeks into the pregnancy and before omen even realize they are pregnant—eating foods high in folate prior to becoming pregnant becomes even more important. To ensure the healthy growth of their babies, pregnant women need to continue a 600 micrograms folate diet for at least the first trimester.
It is really easy and quite delicious to ad more folate to your diet. A wide range of delicious and nutritious foods contain this vitamin that prevents birth defects. To add more folate to your diet, try eating these foods:
Beets
Beets are a pregnant woman’s best friend. Not only are beets a great source of folate they are also high in iron, a mineral that women need a lot of during pregnancy. A half cup of beets contain 68 micrograms of folate, 17 percent of the daily recommended value; a half cup of sliced beets also contain 4 percent of the daily value of iron.
Since the 1990’s breakfast cereal and grains have been fortified with folic acid to casually add folate to the diets of millions of women worldwide. So eating a bowl of cereal n the morning can prevent birth defects.
Avocados
Eating half a large avocado occasionally can lower the risk of having a baby with a birth defect. Half an avocado contains 10 percent of the 600 micrograms of folate that pregnant women need everyday. Be careful though, avocados are high in calories so it’s best avocados just twice per week.
Parsnips
Parsnips are excellent sources of folate. You can mash, puree or eat parsnips in chunks to rap the rewards of this delicious vegetable. One cup of parsnips contains 91micrograms of folate.
Asparagus
Full of vitamins and minerals and low in caloric content, asparagus are healthful food for pregnant women. Eating just five spears of asparagus will give you 110 micrograms of folate, so try eating asparagus to prevent birth defects.
Chicken
Chicken is a good source of folate. Though not as high in folate as other foods on this list, chicken can still help to prevent birth defects as it is eaten regularly and in large quantities. Besides, chicken is just too delicious and inexpensive to not add it to this list.
Cabbage
Eating cabbage regularly can significantly help to prevent birth defects. Bok Choy and Savoy Cabbages contain 11 micrograms of folate. Try eating raw cabbage instead of cooked cabbage because coking kills much of the nutrients in cabbage.
Melon
In search of folate? Well, melons are terrific folate finds. One cup of honeydew melon contains 11 micrograms of folate, while Casaba melons contain 29 micrograms of folate. As one cup of melon is equivalent to about six bites, the amount of melon we normally eat should provide ample protection against birth defects.
During and before pregnancy, try o add more artichokes to your diet to prevent birth defects. Artichokes are delicious vegetables chocked full of folate, fiber and other needed nutrients.
Okra
The thick, slimy fluid of okra contains many nutrients and present among them is the birth-defect fighting, folate. Eating more gumbos, or adding okras to your soups and stews can decrease the risk of birth defects.
These nutritious foods are very effective at preventing birth defects. So try to add more folate to your diet if you are pregnant or likely to become pregnant. Remember also that along with eating foods filled with folate, you should also take your prenatal vitamins that also contain folate, paying attention to the daily recommended value of 600 micrograms.
